UNLOCK THE INCREDIBLE BENEFITS OF PREGNANCY FITNESS:

NURTURE BOTH BODY AND BABY WITH MY EXPERT GUIDANCE

STRONG & FIT DURING

PREGNANCY AND POSTPARTUM

I am a professional pregnancy and postpartum strength coach, dedicated to supporting women in maintaining their strength and fitness throughout their pregnancy and postpartum journey. I am here to help you stay strong, healthy, and confident during this special time in your life. Let's work together to help you feel strong, empowered, and ready to embrace this transformative time in your life.

Pregnancy is temporary. Postpartum is forever.

WHAT ARE THE BENEFITS OF STRENGTH TRAINING DURING PREGNANCY?

  • maintain your muscle strength and fitness which will help you to move pain-free and have better postpartum recovery

  • strengthens your abdominal and back muscles (helping prevent lower back pain during pregnancy)

  • helps with postural challenges that happen due to growing baby

  • improves your stamina

  • improved balance & coordination

  • improves your well-being & mood

  • prevents excessive weight gain & helps to return back quicker post-baby

  • helps to reduce high blood pressure and the risk of gestational diabetes, preeclampsia, premature birth, or induction

  • helps prepare you for labour & birth as well as its recovery

PRENATAL COACHING

  • safe & functional strength training for pregnancy

  • pelvic floor, core work & breathing techniques

  • mobility work & stretches

  • nutrition recommendations & guidance

  • lifestyle guidance

Prenatal coaching is available as a 3-month program for each trimester.

FIRST TRIMESTER

  • maintaining the current fitness level and style of training

  • implementing the strength training (if haven’t yet) which includes strengthening the inner core and working on a good posture and prehab of current symptoms or tendencies

  • learning about strengthening and relaxing the pelvic floor including breathing techniques

SECOND TRIMESTER

  • applying modifications to certain exercises

  • preventive work related to possible back and pelvic floor issues

  • keeping up your stamina with light cardio training and working on maintaining strength

  • implementing mobility work

THIRD TRIMESTER

  • decreasing the overall volume of training but keeping active and moving

  • implementing gentle movements like prioritising mobility and stretching

  • adding more relaxing techniques to the routine (a side of stretching)

  • preparing for birth

POSTNATAL COACHING

Postpartum is a unique and new time for women in any sense. This program will help you with the transition from pregnancy and birth to a new chapter starting after your 6-week checkup with very gentle movement to set a strong foundation for whole recovery to heal properly and build strength and fitness back so you can start activities that you like again.

  • pelvic floor and core recovery exercises & breathing techniques with modifications for diastasis recti or pelvic floor problems

  • resistance training to help rebuild and strengthen

  • rehab of occurring symptoms or tendencies

  • nutrition guidance to support your recovery & breastfeeding

Available after a 6-week postpartum check-up with clearance from a health provider as a 12-week program.

HOW IS COACHING DELIVERED?

  • online coaching is delivered through the online platform you’ll get access to which is user-friendly app to access your workouts (including video demonstration & instruction), and tracking data

  • communication is via messages or video calls on WhatsApp, you’ll also join a group chat to meet other preggo women who are on the same journey

WHAT’S INCLUDED?

  • initial assessment to address needs, establish goals and direction of the program which includes a 1:1 online assessment session

  • tailored workout plans adjusted for each trimester & individual needs

  • nutrition guidance & tips

  • lifestyle guidance & habit building

  • weekly check-ins, 1:1 online session follow-up

  • educational resources to optimize the safety of your workouts, prepare for birth, recover postpartum, and learn proper core and pelvic floor techniques

  • support via messages to answer questions, cheer you on, and check in between calls

Also, you can work with me through 1:1 personal training in

Raw Gyms Donnybrook, Dublin.

FAQs

  • Yes, strength training is completely safe during pregnancy. in the absence of medical contraindications whether you’ve already training or not.

    During programming is important to consider the level of experience after assessment.

    Also, it’s really important to listen to your own body and do what feels good.

    My coaching approach will help you to lift and train safely and with confidence.

  • You’ll need access to the gym with basic equipment like resistance machines, dumbbells, kettlebells, barbells, squat rack, resistance bands, Swiss balls, etc.

    But don’t worry! The workout plan can be adjusted to what’s available to you.

  • Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week.

  • You want to exercise at a moderate intensity which means you are moving enough to raise your heart rate and start sweating. You should be able to talk normally.

  • There is no given time when you can or can’t start! Exercising during pregnancy is recommended and with my program, I will help you to start slowly with full guidance.